Most health organizations agree that adults should consume between 20 and 35 grams of dietary fiber each day. If, like many Americans, you have not been consuming enough fiber, it is probably best to gradually increase your intake. This should eliminate minor problems some people experience with a rapid increase in fiber intake, including stomach and intestinal discomfort and gas.
With a little planning, it is easy to reach your dietary fiber intake goal. The dietary fiber content of packaged foods is listed on the Nutrition Facts Panel. By taking a minute to read food labels, you can begin to make good dietary fiber choices. Adding a serving of red kidney beans (half cup) to your chili adds 6.5 grams of fiber. A wheat bran-rich cereal can provide as much as 15 grams of fiber per serving whereas other cereals (although nutritionally beneficial in other ways) may provide less than one gram of fiber per serving. If you do not enjoy high-fiber choices, mixing a high-fiber cereal with a low-fiber cereal is one way to get some of the benefits of both.
http://www.ific.org/foodinsight/1999/ma/fiberfi299.cfm
High Fiber Health
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